Functional Fitness

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For the work capacity piece, you’ll be doing a 30 minute circuit of loaded carries. Pick a weight that’s challenging to complete the 100’ length unbroken.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. Trap bar deadlift 5x10
A1. Weighted chin up 5x8

B. Accessory

B1. Single arm row 4x12
B1. DB pull over 4x12
B1. Band facepull 4x20

C. Conditioning

24 min E2MOM (12 rounds)
20/16 cal AAB

D. Work Capacity

30 AMRAP
Sled push 100'
Farmer carry 100'
DBall/Sandbag bear hug carry 100'
Double KB overhead lunge 100'

E. Gymnastics

8 AMRAP
3 unbroken MU (bar or ring)

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